Bootcamp

Skill - 3x5 pullups
3x5 pushups
strict and weighted if possible

Conditioning -
4' AMRAP
burpee over plate
1' rest
4' AMRAP
plate ground to overhead
1' rest
4' AMRAP
run 200m + max plank hold


CrossFit

Skill/Strength: snatch
2x3 high hang squat snatch (light)
2x3 hang squat snatch (mid)
2x3 full snatch (heavy)

Conditioning: 4RFT (15' TC)
400m run
5 rope climbs
15 KB power swings

Light: ring rows - 8/12kg
RX: 16/24kg
Adv: 24/32kg

by Louie

Strength

3x4 power clean

4x8 back squat
4x 1' straight arm plank
4x8 strict pullups
 

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